People who exhibit even mild signs of depression are more likely to
show a decline in brainpower once they leave the office for good.

First author Larry Baer explains that, "retirement usually occurs
right around the time when normal age-related declines in cognitive function
come to the fore. So it is important to understand what is happening to
brainpower during this period and to identify risk factors for mental decline,
as well as factors that will help protect against it."

This study has far-reaching implications.

Says Baer, "it is my hope that these results will influence the
design of future interventions aimed at maintaining the cognitive health of
retirees. This can be done by focusing on getting people to intensify their engagement
in a variety of cognitive activities even if they have lower levels of
motivation to do so. It is equally important to address symptoms of depression
to help fight against cognitive decline."

The researchers used data collected over four years, from 333 recent
retirees. Participants, who were an average age of 59 and mostly in good health
and free of any serious mobility limitations when the study started, underwent
assessments of cognition, motivation and activities once a year.

###

The above story is based on the October 1, 2013 news release by
Concordia University.

The research has been published in the Journals of Gerontology:
Psychological Sciences:

Here are some ways to stay mentally sharp without going to work every
day.

Stay
physically active. Research shows that staying physically active
slows mental decline. According to the Mayo Clinic, regular exercise both
increases oxygen-rich blood flow and produces chemicals that protect the brain
by countering some of the natural, age-related reduction of brain connections.
To motivate yourself, find something you enjoy doing or someone you enjoying
doing it with. Click HERE for an earlier report in Zestfulness

Listen to
music. Scientists have recently discovered that playing
music can enhance the brain and sharpen your hearing skills. Music has power—it
can shift mood, manage stress-induced agitation, stimulate positive
interactions, facilitate cognitive function, and coordinate motor movements. If
you can’t play any musical instruments, just listen analytically.

Dr ArnoldBresky recommends listening to music 30
minutes daily, in particular stimulates the brain in a particular way that has
a specific effect we want. He suggests that Mozart’s piano concerto is the
best kind of music for prevention of Alzheimer’s, as compared with other types
of music.

Eat well. When cells break down, by-products known as free radicals break off and
damage healthy cells in a process called oxidative stress, which is thought to
contribute to aging and disease. Antioxidants interact with free radicals and
may reduce the damage they cause.

Professor Jeffrey Blumberg, director of the antioxidants lab at the Jean
Mayer

USDA Human Nutrition Research Center on Aging at Tufts, recommends: Just
pick colorful, ready-to-eat fruit (such as apples, blueberries, plums and
oranges) and vegetables (such as raw broccoli, carrots, celery, and red
radishes) and whole grains (such as whole rye bread, whole-wheat crackers and
whole oat cereals). You will have less worry about these foods being perishable
if you buy them in small quantities and eat them daily.

When you do cook, remember that herbs and spices (such as cinnamon,
ginger, oregano and turmeric) also provide highly concentrated sources of
antioxidants.

Importantly, remember that there are thousands of dietary antioxidants,
so don’t focus on getting a few “super antioxidants,” but instead enjoy as wide
an array of fresh, whole-plant foods as possible. Click HERE for an earlier report in Zestfulness

Listen to
good debates and discussions. You may
doubt the credibility of Malaysian mainstream media but there are endless
sources for interesting discussion in the internet. The Intelligence
Squared Debates brings together the world's brightest minds in
politics and journalism. TED is a global set of conferences owned by
the private non-profit Sapling Foundation, under the slogan "ideas worth
spreading".

Engaging in
lifelong learning. Learn a foreign language;it’s never too late to pick up a few words in Mandarin or try to
master French. Most Malaysians are multilingual but we can improve on our
command of the second and even the third language. Take up a new hobby, with
passion; the important thing is to make your mind try new things and develop
new memories.

Manage your
stress. When you're stressed, your brain releases hormones
that can damage your brain, according to a recent study. And constant stress
can cause depress or anxiety, feelings that decrease your ability to remember.
Click HERE, HERE, HERE and HERE for related reports in Zestfulness

Think young. If you think and act young, you will tend to stay younger. Open up your
mind to new things. Be curious. Ask questions. Remaining socially active,
develop new friendships

Meditate Mindfully. Psychologists led by
Fadel Zeidan studying the effects of a meditation
technique known as “mindfulness ” found that meditation-trained participants
showed a significant improvement in their critical cognitive skills (and
performed significantly higher in cognitive tests than a control group) after
only four days of training for only 20 minutes each day.

Jon is Professor of Medicine Emeritus and founding director
of the Stress Reduction Clinic and the Center for Mindfulness in Medicine,
Health Care, and Society at the University of Massachusetts Medical School.

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